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Winter in Toronto is rough, and I’ve been dealing with more than just the cold. Even though I get about 6-7 hours of sleep a night, I keep waking up with headaches, a tired body, and knots in my neck. If that sounds familiar, you’re not alone.
After taking a closer look at my daily routine, I realized that tech neck (also called text neck) was the problem. Hours of hunching over my laptop, scrolling through my phone, and barely moving throughout the day were taking a toll. Sound familiar?
Over the past two months, I’ve tried different techniques to relieve my neck pain, and I’ve found a few that really work. Tech neck can be a real pain, literally. In this guide, I’ll walk you through what it is, why it happens, and the simple adjustments that have helped me feel better and move more comfortably.
What is Tech Neck & Why Does It Happen?
The Anatomy of Neck Pain
Our necks weren’t made for nonstop screen time. Your head weighs 10-12 pounds when it’s in a neutral position, but for every inch you tilt it forward, the pressure increases. At a 60-degree angle, your neck is holding up 60 pounds of force!
That added strain leads to:
- Forward head posture (a.k.a. “tech neck”)
- Compressed spinal discs
- Tight chest muscles and overstretched neck muscles
- Reduced blood flow to the brain
- Nerve compression, leading to tingling or numbness in your arms and hands
Over time, you might notice chronic headaches, neck stiffness, shoulder pain, and fatigue.
Why Winter Makes It Worse
If you live in a colder climate like Toronto, winter doesn’t do you any favors. Cold weather tightens muscles, making them even more prone to tension and stiffness. Plus, we naturally move less in winter and tend to hunch our shoulders to stay warm, which adds to the problem.
How to Fix Tech Neck & Feel Better
1. Fix Your Workspace Setup
Making a few tweaks to your workstation can make a huge difference in reducing strain on your neck and spine:
- Raise your monitor: The top of your screen should be at or just below eye level to avoid looking down.
- Use a separate keyboard and mouse: Helps maintain a natural arm and shoulder position.
- Adjust your chair height: Keep feet flat on the floor, knees at a 90-degree angle.
- Use lumbar support: A small cushion can help maintain your spine’s natural curve.
- Hold your phone at eye level: Instead of constantly bending your neck to look down.
2. Take Frequent Breaks & Adjust Your Focus
Being stuck in one position all day is the worst thing you can do for your neck and posture. I learned this the hard way. After dealing with constant neck pain and stiffness, I started searching online for anything that could help. That’s when I stumbled upon the 20-20-20 rule, which is designed to reduce eye strain but also encourages better posture by getting you to take frequent breaks.
According to the Mayo Clinic, this simple habit can make a big difference:
- Every 20 minutes, take a break.
- Look at something 20 feet away to reset your focus.
- Hold your gaze for at least 20 seconds to reduce strain on your eyes
Since I started following this rule, I’ve noticed my neck feels less stiff, and I don’t end up hunching over my screen for hours without realizing it.
Other things that have helped me avoid tech neck:
- Stand up every hour for 2-3 minutes to release tension in your neck and shoulders.
- Set a reminder to check your posture and stretch.
- Walk around when grabbing water or coffee to reset your body.
3. Stretch & Strengthen Your Neck and Shoulders
After dealing with constant tension and stiffness, I’ve learned that a few simple stretches and exercises can make a huge difference. These movements have helped me feel less stiff, loosen up tight muscles, and even improve my posture. The best part? They don’t take much time but can provide instant relief when done consistently.
Chin Tucks
- Sit or stand tall.
- Gently draw your chin back to create a “double chin.”
- Hold for 5 seconds, repeat 10 times.
Shoulder Rolls
- Roll shoulders forward 5 times, then backward 5 times.
Chest Opener
- Clasp hands behind your back.
- Gently lift your arms while squeezing shoulder blades together.
- Hold for 15-30 seconds.
Resistance Band Exercises
I used to think resistance bands were just for workouts, but after seeing my mom and sister use them to relieve tension and improve posture, I decided to give them a try. Over time, I’ve realized how effective they are for strengthening the neck and upper back. These simple exercises have helped me feel more supported, reduce stiffness, and even prevent that dreaded tech neck from getting worse.
- Resisted chin tucks: Loop the band behind your head and gently push back.
- Band pull-aparts: Hold the band at shoulder height and pull apart.
- Banded shoulder retractions: Secure the band at chest height and pull back.
- Neck isometrics: Press against the band in different directions.
4. Improve Your Sleep Setup
I never realized how much my sleeping position was contributing to my neck pain until I made a few small changes. Since then, I’ve noticed a big difference in how I feel when I wake up. If you’re dealing with the same issue, here are a few adjustments that helped me and might work for you too:
- Use a low soft pillow to keep your neck in a neutral position.
- Sleep on your back or side (stomach sleeping is the worst for your neck!).
- Support your neck, not just your head.
5. Massage & Self-Care Techniques
Massages have always been one of my favorite ways to unwind, especially the ones I treat myself to at a spa. But lately, I’ve been learning techniques to give myself a good massage at home whenever I feel neck tension building up. Here are a few methods I’ve been using that have worked for me:
- Scalp massage: Use your fingertips in circular motions.
- Neck massage: Apply gentle downward pressure along your neck and shoulders.
- Tennis ball trick: Press a tennis ball against a wall to target knots.
- Foam rolling: Roll out your upper back to release tension.
My Secret Weapon: Gua Sha Massage Tool
I’ve been using this ceramic Gua Sha massage tool for a while now, and I absolutely love it. It’s small enough to carry anywhere and has become one of my favorite items in my purse. It’s ergonomic, easy to use, and really helps break up tight knots in my neck and shoulders.
I mostly use it on my neck and shoulders, but I also use it for my smile lines, calf, and any other area that feels tense or sore. Gua Sha is designed with multiple massage zones, which help with lymphatic drainage, muscle tension relief, and improving circulation—perfect for both facial and body care. For example, gently scraping the tool along your neck and shoulder lines can help release muscle tightness, while using it on your smile lines may improve blood flow and reduce the appearance of fine lines over time.
Here’s how I use it:
- Apply some oil or lotion to the area I’m treating to make the tool glide smoothly.
- Scrape in long, smooth strokes with gentle pressure, following the muscle lines for about 10-15 seconds per stroke.
- Repeat each stroke 3-5 times, depending on how tight the area feels.
If you deal with chronic neck stiffness or headaches like I do, or even just want to target tension in other parts of your body, this tool might be exactly what you need. I absolutely love it, and it’s made a huge difference in my self-care routine. You can check out similar options on Amazon here.
Little Tweaks, Big Relief
Dealing with tech neck, headaches, and fatigue isn’t about quick fixes—it’s about building better habits. Making small tweaks like improving your posture, moving more, and stretching regularly can make a huge difference over time.
Start with one or two changes, and as they become second nature, add more. Your neck (and whole body) will thank you!
